Calf and Achilles Stretches

Where is the calf muscle?

The calf muscle- on the back of the lower leg, is made up of two muscles:

  • The gastrocnemius is the larger calf muscle forming the bulge visible beneath the skin. The gastrocnemius has two parts which come together to create its shape.
  • The soleus is a smaller, flat muscle that lies underneath the gastrocnemius muscle.

The gastrocnemius and soleus muscles taper lower down the leg and merge at the base of the calf muscle. Tough connective tissue at the bottom of the calf muscle then connects to the Achilles tendon. The Achilles tendon inserts into the heel bone.

During walking, running, or jumping, the calf muscle pulls the heel up to allow forward movement. 

Some causes of tight calves:

1. Cramps- Cramps are a very common cause of the calf muscles feeling tight.

2. Overuse- Overusing the calf muscles can lead to tightness which should ease up with gentle stretching

3. Strains– can cause tightness, pain, and swelling in the back of the lower leg.

One of the most important methods for preventing calf problems is stretching. Stretching before and after all workouts helps repair and strengthen the calf, thereby preventing future pain and injury. 

calf stretch

Calf stretches

Stand with one foot in front of you and both feet flat on the floor with feet facing forwards. Lean onto the front foot and feel the stretch in the calf muscle on the rear leg. Keep the knee straight on the rear leg and the heel on the floor.

Hold for 10 seconds. Repeat x 5

Calf and Achilles stretch on a step

Stand on the edge of a step with your forefoot firmly on the step. Now drop both of your heels down over the edge of the step. Fell the stretch in the calf muscle and the achilles tendon.

Hold for 20 seconds.

Repeat x 5

achilles stretch
achilles tendon stretch

 

Achilles stretch on the skirting

Put your toes and forefoot up on the skirting or wall. Then keeping the knee straight lean forwards into the wall. fell the stretch in the calf and the Achilles tendon.

Hold for 10 seconds. Repeat x 5

2 thoughts on “Calf and Achilles Stretches”

  1. Pingback: Achilles Tendinopathy( Tendonitis) – Myhealth4life

  2. Pingback: Leg cramps – Myhealth4life

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